safe weight loss

Safe Weight Loss

Weight, weight, weight! So many people get so obsessed with weight, but the problem is that a scale doesn’t give you the entire picture. You can have quite a bit of fat on your body and weigh less than an athlete who has more muscle – the reason – because fat weighs less than muscle. With that said it’s good to have some form of measurement to help you stay focused with your weight loss efforts. Let’s take a closer look at safe weight loss tips…

Keep Track of Your Weight Loss Efforts

The first thing I’d like to mention here is that you stop worrying so much about your weight. Instead try and focus on how good you feel after exercising or after eating a healthy meal that is low in fats and high in protein and vegetables. Think you can’t make yummy meals that are quick and healthy then think again! I have even given you the ability to get a number of healthy recipes.

Now with regards with measurements, instead of measuring your weight you can use a cool little tool I’ve found called the Digital Body Fat Caliper (AccuFitness FatTrack II Digital Body Fat Caliper ) so you can quickly measure your body fat percentage and it makes all the calculations for you. Now if you read my article Abdominal Workout you’d know that the only real way of knowing exactly how much fat you have is to use a special x-ray machine, but this digital caliper can give you a good indication of how much change you get over time, so keep that in mind. [ad#ad-2]

Other things to keep track of should include the progress of your workouts. If you were only able to do 5 pushups last week did you improve that this week? If you could only run for 10 minutes at 7 mph last week were you able to increase that to 12 minutes this week? Seeing your progress with these numbers is extremely rewarding and will keep you motivated to do better at each workout. So if you ever lose motivation start recording the details of your workout right away.

The same thing should be said about your diet. Writing down everything you eat daily in a small journal can help you stay focused on eating healthy. You can also use it to see how it affects your energy throughout the day or the next day. Start feeling tired around 3pm? Look at what you ate for lunch and adjust your lunch the next day to see how that affects your energy levels.

What is Safe Weight Loss Anyway?

Well if you’re looking at scale, it is recommended to all health professionals that you don’t lose more than 1-2 lbs/week. Weight loss programs and diets which offer more than that are considered a danger to your overall health as the body needs time to adapt and readjust the way it processes food and exercise. Yes people on “The Biggest Loser” lose more weight than that per week but they are constantly being monitored by physicians and yes there are some that have had serious complications.

Ok, since I’ve recommended not focusing on your weight, some other things to consider when looking at safe weight loss is to do gradual changes over time rather than all of a sudden. For instance, if you are eating 4000 calories consistently for several months and then switch to 1500 calories overnight you are putting your body at risk to serious complications including possible problems with your heart. Instead try and make gradual changes every week like replacing a bag of chips with and handful of almonds as a snack. Switch from 3 chocolate cookies to a slice of toast with a tablespoon of natural peanut butter (with no added oil). This will allow your body to adapt and improve efficiency in the way it processes.


I don’t want to overwhelm you with more info at this point, so take the above points to heart and follow this advice for a long term plan which will get your focus shifted from extremely quick weight loss to a more healthy natural look that you feel proud of when looking in the mirror. Measuring results with your workouts and diet will keep you motivated for life, don’t let this ever change and you will conquer all your obstacles.

I hope you enjoyed this article, please leave me a comment below to let me know how you think this advice will help you.